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HomeHealth articleschocolate cookiesWhat Are the Nutritional Benefits of Low-Calorie and Low-Fat Cookies?

Low-Calorie and Low-Fat Cookies

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Cookies can be consumed even when a person is aiming for a healthy weight loss or following any weight loss diet. Read the article to know more.

Medically reviewed by

Dr. Osheen Kour

Published At November 17, 2023
Reviewed AtNovember 17, 2023

Do Commercial Cookies Have High Fat and Calories?

Individuals looking forward to weight loss tend to avoid consuming cookies because most homemade commercial cookies are higher in carbs, calories, and fat, which disturbs the weight loss plan. One should remember to follow the basic principle of avoiding higher-calorie snacks like high-fat and added sugar-enriched cookies.

Cookies, such as chocolate chips, chocolate-filled cookies, or even homemade freshly baked cookies tend to add up on the fat and calories quite fast. The alternative exists, and all one needs to do is balance their weight loss eating plan by opting for low-calorie nutritious options that can be tasty and satiating at the same time. Therefore, if one chooses to eat cookies even on such diets, it is possible only if one knows how to do things right and bake nutrient-rich, low-calorie, and low-fat cookies in the comfort of home.

What Are the Nutrition Content of Cookies?

The following nutrition information has been provided by the United States Department of Agriculture (USDA) for a single serving, or approximately if one is consuming nearly three cookies around 1.2 ounces, for instance, chocolate-filled cookies.

  • Carbohydrates: 0.9 ounces.

  • Fiber: 0.034 ounces.

  • Sugars: 0.5 ounces.

  • Fat: 0.24 ounces.

  • Sodium: 135000 micrograms.

  • Protein: 0.04 ounces

  • Total Calories: 160 kilocalories.

The above nutrition content enlisted for chocolate-filled cookies, the high-calorie, high-fat version would not be healthy or of any systemic benefit. Therefore, one can derive the calories from other commercial cookie recipes, such as

  • Oatmeal Creme Pie Cookies: These cookies commercially provide around 310 kilocalories contained in a single cookie.

  • Peanut Butter Cookies: These cookies prepared from commercial recipes provide up to nearly 160 kilocalories per package.

  • Sugar-Based Cookies: These cookies yield up to 230 kilocalories in two cookies consumption.

The calorie content in cookies that one bakes at home usually can be difficult to calculate as there would be variations in the type and ingredients one uses while baking the cookie. On the other hand, holiday cookies can be calorie-loaded and high in saturated fats, with the frosted version having even more fat and sugar compared to their non-frosted counterparts. In addition, packaged cookies are also not good for weight loss because they contain increasing amounts of sugar and processed ingredients than the ones baked at home and an unwanted combination of hydrogenated oils or trans fats, as they are considered high-risk fats for developing cardiovascular diseases.

What Are the Low-Calorie, Low-Fat, and Nutrient Dense Substitutes for Preparing Cookies?

The three major low-calorie ingredient substitutes or cookie versions for individuals following a weight loss diet plan are discussed in this article. The best cookies for individuals seeking to lose weight as well as satisfy their sweet cravings should ideally comprise only nutritious ingredients. These are usually the base of oatmeal, almonds, pumpkin, pumpkin seeds, and peanut butter that one can bake in their home's comfort to avoid all the extra added sugars and fat commercially.

1. Oatmeal and Almond Cookies:

  • Nutrition experts always recommend refined grains such as white bread, bagels, breakfast pastries, or pasta with whole-grain foods to prevent unhealthy food cravings, and binge eating, promote healthy satiety feelings, and aid in healthy weight management.

  • Plain oatmeal is the best alternative for making a cookie more nutritious than any refined grain base. Plain oats have negligible or least fat, only 0.09 ounces of heart-healthy monounsaturated and polyunsaturated fats in a single serving.

  • Oatmeal used with other plant-based foods, cannot have the potential to offer the range of essential amino acids one requires. However, it contains healthy fiber to keep one satiated and satisfy cravings. Tossing in some almonds or using almonds or nuts for the cookie recipes also works because almonds are cardioprotective and immune-boosting nuts.

2. Peanut Butter Cookies:

  • These cookies not only can offer a little more extra protein, but they are a satiating and cardioprotective mixture of healthy peanut butter coupled with nuts.

  • Flourless peanut cookies are the most recommended recipe currently. In this recipe, the basic to follow is to eliminate the flour, cut the sugar by half when one measures, and swap the milk chocolate for dark chocolate (dark chocolate is much more healthy and cardioprotective in comparison to white, which is high in fat) instead so that one does not have to compromise without the cookie taste or sweetness.

  • Peanut butter comprises a significant amount of omega-3 fatty acids known for exerting an anti-inflammatory effect apart from being associated with a reduced risk of developing diabetes and cardiovascular diseases.

  • About 35 percent of the peanut butter one uses for a cookie also makes it a good source of plant-based protein, which means a single serving can provide up to 0.35 ounces of protein. Peanut butter is not only nutrient-dense, but consumption of it can meet the reference daily intake (RDI, or recommended daily amount) of a healthy dose of multivitamins and minerals, especially B-complex vitamins, along with an array of antioxidant compounds.

  • Additionally, the monounsaturated fats in peanuts are cardioprotective and derived from oleic acid, which reduces LDL (low-density lipoproteins) or bad cholesterol levels.

3. Pumpkin Cookies:

  • If one is looking for a complete dairy and gluten-free cookie recipe, the best way is to use pumpkin or pumpkin seeds. Pumpkin cookies are loaded with nutrients and are completely dairy-free, egg-free, and free from gluten. Also, as they do not comprise refined sugars, if one does not want to use any oil in the ingredient list, these are completely healthy vegan treats.

  • Also, the addition of pumpkin would lower the fat and calorie content significantly apart from giving the characteristic sweet flavors with an irresistible and traditional twist. Pumpkin is naturally low in calories while also being very low in fat. Therefore, the carbohydrates one gains from pumpkin seeds contain a mixture of dietary fiber obtained from naturally occurring sugars and starch. Pumpkin is also a rich source of vitamin A, vitamin C, potassium, and phosphorus, and is essential for eye, blood, and bone metabolism, respectively.


To conclude, the key is to eat the cookies in moderation and to opt for some of the healthier low-calorie, and low-fat option recipes like oats, almonds, peanut butter, or pumpkin when one wants to satisfy their occasional cravings which are deemed nutrient-rich and healthier for weight loss and weight management. It is also ideal to avoid high fructose corn syrup, artificial dyes, and non-GMO (genetically modified organisms) ingredients when one bakes the cookies this way.

Dr. Achanta Krishna Swaroop
Dr. Achanta Krishna Swaroop



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